Lunch: 9 miles, averaged 8:12. HR 150.
Feeling a bit better. HR still up, but dropping.
PM: 6.2 miles, averaged 9:09. HR 141
Brief Notes/Thoughts on 2018
It was definitely my most consistent year with 15 days off running (3 in the last week of the year) and only 13 days completely off. I ended with 3520 running miles and put in just over 1000 cycling miles. Started gravel riding at the end of May and cycled a fair amount in June and July, not too much in August, but a lot in September and a decent amount in October with basically nothing in the last two months.
I did 5 road races and 1 cyclocross race (the other race was cancelled and I missed a gravel race due to bike issue).
Glass City in April was progression workout as I knew all out racing would be disappointing. It was mostly moderate to marathon effort with a few faster miles toward the end (7:13-6:08, with a decent kick for the partial). I did my first Michigan race and won against a younger guy who was likely not having a good day, but I ran really hard that day. Full 5k effort the whole way. Beach to Beacon was a disaster as I blew up and had some difficult family stuff the day before.
I then won a local race at Oakland University, which was hilly. I felt great during the race and it was my first indication that I was beginning to return to my old self. I planned then to run Detroit International Half at roughly the same pace with a taper and no Thursday ride (I was close). I didn't break 1:20, but this again was an indication that I was coming back, particularly as a nasty quad issue slowed my the last 2 miles when I was winding up to crush the last miles. The following weekend I did my first cyclocross race, which was as tough as it was fun. I didn't get a chance to do more as one was cancelled and the other races would have taken too much travel time away from teaching.
Goals for 2019: A slight increase in mileage (~10%) to about my biggest years and around 3000 miles of cycling. I want to run a substantial marathon PR at the end of April. Right now I am shooting for the same pace that I ran Detroit International Half at. This would put my 5' goal window around 2:39-2:44, which is difficult but I think I am certainly capable of it. I ran 2:46 in quite windy conditions on a more challenging course.
For cycling I want to enter the Michigan Gravel Race Series and see how I do. I think I need 4-5 races to qualify, 2-3 of which will be in March and April, then in the summer and fall. I want to do the same for cyclocross when that starts in September. Not sure how this will mix with running, but I think it was actually beneficial this fall as I really kept my weight down to the lowest in a couple years. I also strengthen my weak hip a good deal.
So that wasn't short, but it never is.
Late: AIS and PT Routine